Announcement
There will be one class at 8 am on Thanksgiving day, and no 5:15 am class Friday morning.

Level 1
E2MOM for 10 Minutes
3 Back Squats
10 DB Press (Seated on floor with legs straight out)
+
20 Minute Time Cap
1000M Row
50 Proper Push Ups
50 SDLHP 75/55#
50 Box Jumps 20″
Post Back Squat load and time.
Extra Credit
30 alternating Pistols
If don’t have pistols, work on them for 10 Minutes

Level 2
10-8-6-4-2 Reps Muscle Ups
100-80-60-40-20 Reps Double Unders
5-4-3-2-1 Reps Squat Clean and Jerk 185/125#
Post time.
Extra Credit
AMRAP in 10 Minutes
40′ Handstand Walk
20 Alternating Pistols

Barbell Club
Every :30 Seconds for 20 Intervals: 1 Power Clean
+
E3MOM for 15 Minutes
5 Back Squats
+
3 Sets of 10 each leg: Bulgarian Split Squats
Post loads.

CF Old School
AMRAP in 20 Minutes
3 Pull Ups
6 Push Ups
9 Wall Ball 20#@10’/14#@9′
12 Sit Ups
Post total number of reps.